Lots of skill today guys, SCALE as needed. Start out by working rope climbs, do two if you can, otherwise scale to 1 climb or 3:1 rope pulls. Today’s metcon is longer than yesterday at 14 minutes, choose a weight for the hang cleans that you can do in no more than 2 sets. Bar...Read More
For Strength today, we’ll be doing a complex from the rack. Complete 3 push presses, then 1 jerk (read: 3+1). Be sure not to jerk one of the push presses, as this will be a common fault. For the met-con, buy in with 75 double unders then fly through the 21-15-9 sprint. Each leg counts...Read More
Starting at a young age TJ was always interested playing sports and growing up he tried everything from soccer and lacrosse to gymnastics. Throughout high-school he stuck with football, basketball, and baseball and despite having the opportunity to play football in college he decided not to pursue collegiate level athletics. After joining a fraternity and...Read More
You might notice some changes in our programming as we shift into a new phase of training beginning tomorrow. For example tomorrow we’re introducing “bucket” style structured gymnastics work. We’ve done stuff like this before, but in case you don’t know, here is how to use it when you show up to Thermal. There are...Read More
Today, we’ll be doing structured gymnastics skill work in the beginning of class. Chose your “bucket” and do the work prescribed at your own pace. Focus on improving and dialing in form. The metcon is a straight forward AMRAP; squats should be quick but tough, try to squat clean your first rep. Skill Work A....Read More
Work up to a 5 rep max deadlift – if you’re newer and need to work on form, then just work up to a heavy set of five while focusing on mechanics. For the metcon, power cleans should be fairly easy, especially after deadlifts. Around 60% of your max clean is about right. Pistols should...Read More
Happy Birthday YO!!!! With a partner, do the following AMRAP. Each round, you add 10 reps to each movement (and 100m to each run). You can partition the work as necessary (one person working at a time inside the gym) but the run is done together. AMRAP in 30 minutes with partner: 10 wall balls,...Read More
For the EMOM, you can choose to stay at the same weight for all 10 sets or have plates nearby to add weight whenever you feel it’s appropriate. The priority is to make each complex “clean” – minimal or no pressouts. For the metcon, take about 70% of the weight from the complex and use...Read More
